Comparing Nutrients in 14 ounces Kidney Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Kidney Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	45.6% 1322kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	69.2% 1.1g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	4.16% 0.71g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	183% 237g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	260% 99g	260% 99g	38g per day for Men 19-50 years
Protein	167% 94g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	391% 1564μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	56.8% 568mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	485% 4.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	407% 32.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	173% 3.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1615mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Kidney Beans vs California Red Kidney Beans:

Both Raw All Types Kidney Beans and Raw California Red Kidney Beans have similar amounts of vitamins per 14 oz
• Both Raw All Types Kidney Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 14 oz.
• Both Raw All Types Kidney Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Kidney Beans vs California Red Kidney Beans:

• Raw All Types Kidney Beans have 2.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Calcium than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Raw California Red Kidney Beans have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw All Types Kidney Beans have 3.3 times more Omega 3 and 3.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw All Types Kidney Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Raw All Types Kidney Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.